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FITT Principle and Heart Rate

FITT Principle and Heart Rate. Mrs. Stoney Centralia Middle School Fitness. What Range should my heart rate be to increase my Cardiovascular Respiratory Endurance?. Target Heart Rate:

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FITT Principle and Heart Rate

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  1. FITT Principle and Heart Rate Mrs. Stoney Centralia Middle School Fitness

  2. What Range should my heart rate be to increase my Cardiovascular Respiratory Endurance? • Target Heart Rate: • This is approximately where your heart rate should be when performing aerobic exercise to receive maximum benefits. • How do I find my target heart rate zone? • 220 - (your age) x .65 (lower range) • 220 – (your age) x .85 (higher range) Mrs. Stoney 220 – 3(my age) x .65 = 133 220-32(my age) x .85 = 154

  3. Are We F.I.T.T ? • What is the FITT Principle? • A formula in which each letter represents a factor important for determining the correct amount of physical activity. Frequency Intensity Time Type

  4. Frequency • How often you do the activity Examples I exercise at least five days a week. I exercise three days a week. I exercise seven days a week.

  5. Monday and Friday Weight train at a 15-20 Intensity • How hard you work at the activity each session. Tuesday and Thursday I run at a 13-15. Wednesdays I do yoga at a 10-13.

  6. Time • How long you work out at each session. I exercise at least 30 minutes five days a week.

  7. Hiking Cardio Respiratory End. Type • Which type of activities you select. Cross country Skiing Cardio Respiratory End. Weight Lifting Muscuar Strength/Endurance Yard Work Cardio Respiratory End. Yoga Flexibility Dancing/Ballet Cardio Respiratory End. Flexibility

  8. FITT Principle forCardiovascular Respiratory Endurance • Frequency- exercise 4-6 times per week • Intensity-train at 65-85% of target heart rate zone • Time- 30-60 minutes per session is recommended • Type-any aerobic activity that keeps heart rate within your target heart rate zone is good

  9. FITT Principle for Muscular Endurance • Frequency-weight train 2-4 times per week • Intensity-add or maintain weight and repetition during the workout • Time-a total workout can be about 30-60 minutes • Type-an activity that allows the muscles to perform a physical task over a period of time without becoming fatigued (resistance training, yoga, Pilates) • To build muscular endurance, lift lighter weight (less resistance) with more (8-15) repetitions.

  10. FITT Principle for Flexibility • Frequency-daily stretching • Intensity-stretch muscles and hold beyond its normal length at a comfortable stretch • Time- hold stretch for 10-15 seconds with the stretching workout lasting 15-30 minutes • Type-use stretches that allow the body to move through the full range of motion

  11. The Rate of Perceived Exertion is used to gauge your intensity in cardio workouts. • Here's what the numbers in our fitness features mean: RPE 1-2: Very easy; you can converse with no effort. RPE 3: Easy; you can converse with almost no effort. RPE 4: Moderately easy; you can converse comfortably with little effort. RPE 5: Moderate; conversation requires some effort. RPE 6: Moderately hard; conversation requires quite a bit of effort. RPE 7: Difficult; conversation requires a lot of effort. RPE 8: Very difficult; conversation requires maximum effort. RPE 9-10: Peak effort; no-talking zone.

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